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Thread: roots journal

  1. #1
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    roots journal

    So I finally decided to start a journal, under pressure from danmac. I am 22 years old, 6ft tall, 225 lbs. Anyway, I have been powerlifting for 1 year and 4 months. My best raw lifts currently are:

    500 Dead (Edit: Currently 545)
    385 Squat (Edit: Currently 405)
    260 Bench ( Edit: Currently 275)

    Thanks for reading !
    Last edited by roots; 09-13-2009 at 06:28 PM.

  2. #2
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    Saturday's workout: Last day on the chris mason bench routine.

    Bench:250 x 1, 245 x1

    squat: 315 for 5, 3 (tired)
    55lb dumbells for 22 reps ( bench)
    tri pushdowns 2x 10
    face pulls 20 reps

  3. #3
    Senior Member danmac's Avatar
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    Laziest journal writer ever.

    I like this journal though, I'll be able to keep track of your progress. Make sure you aren't getting to far ahead of me on anything... any by anything i mean deadlifts.

    Also have you hit that 385 squat yet? or do you just put up numbers you "think" you can hit?
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  4. #4
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    yes , i did hit the 385 squat. I was tired that day, so i should be good for 395.

    Anyways, new workout today and new PR !

    Deadlifts:
    warmup:
    135 x 10
    225 x5
    315 x 3
    405 x1 Double Overhand ! Easy too
    505 x1 PR !


    Chins:
    BW x 12, 9, 6
    Rows: 90lb dumbell x 10
    Tri pushdowns: 3sets of 10
    face Pulls: 2 sets of 10

  5. #5
    Senior Member danmac's Avatar
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    Sick deadlifting. No way you can still keep pulling PRs like that, it defys everything i believe in haha.

    Get those pull ups up. Time to add weight.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  6. #6
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    thanks. It was a grinder tho, almost puked. But that was probably cause I went right after lunch haha. Grip strength is improving tho !

    Pullups: it was a high rep day for them.

  7. #7
    Senior Member danmac's Avatar
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    6 is high rep now?

    What workout are you following?
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  8. #8
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    haha. 12 is high rep. I have no endurance, i need to work on that. And my workout is a bit of eveything. A little westside (modified), and I'm doing the 5/3/1 program for squats.

  9. #9
    Senior Member danmac's Avatar
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    Think about pure westside or pure 5/3/1. I have always assumed that others know more than me or you, so it might be worth trusting them.

    Anyway see ya friday. 275 bench.. i think its about time.
    Last edited by danmac; 04-23-2009 at 12:33 AM.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  10. #10
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    can you bring me that antislip mat tomorow? also, persicutor has a journal now haha

  11. #11
    Senior Member danmac's Avatar
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    Yeah ill bring the mat. I tried chalking my back the other day, and it works almost the same. I might get used to doing that, since its legal in competition and using the mat isnt.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  12. #12
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    garbage workout

    bench
    275x 0
    265 x 0

    Overhead press: 135 x 5 or so

    pushdowns

    Dan, I forgot to take the antislip mat from you, i am going to need that eventually

  13. #13
    Senior Member danmac's Avatar
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    Hahah worst workout of your life. Dont forget you did a board press where you just dropped it on the boards haha. We need to just work on that form, thats all it is. You need to be way way tighter.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  14. #14
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    Todays workout:

    Squats:

    395 x 0 - almost got it !

    315 x 4, 4 Box Squat

    Chinups: BW x 11, 5, 5

  15. #15
    Senior Member danmac's Avatar
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    Close only counts in horseshoes and hand grenades! Hit that 395 next time. Also maybe i can throw some max squats down this wednesday. Either at school or at the gym here, lemme know.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  16. #16
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    come to ottawa U this time, wed or Fri. I dont wanna use the garbage bars at the Y, with the frozen sleeves. Also,I can get a vid of your 440 squat.

  17. #17
    Senior Member danmac's Avatar
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    Quote Originally Posted by roots View Post
    come to ottawa U this time, wed or Fri. I dont wanna use the garbage bars at the Y, with the frozen sleeves. Also,I can get a vid of your 440 squat.
    440 squat? Why would i set a 5 lb pr. 565 min.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  18. #18
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    Todays workout:

    Bench: 225x3, 4, 4
    dumbell row: 100Lb x 10,10
    H rolls: 30lb x10, 10, 35Lb x 10

  19. #19
    Senior Member danmac's Avatar
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    Send me the vid now
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  20. #20
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    Deadlifts:

    415 Double overhand PR

    425 Double Overhand PR !

    510 x 0 - almost got it !

    Speed Box Squats:

    225 x 2 x 6 Fast

    H rolls: 35s X10,8,8

  21. #21
    Senior Member danmac's Avatar
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    What? No new deadlift record this week? what gives?

    Also whats an H roll.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  22. #22
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    haha, at least i still set a grip PR. H rolls are awesome for the rear delts, most of the westside guys use them.

    http://www.wannabebig.com/forums/sho...d.php?t=109399

  23. #23
    Senior Member danmac's Avatar
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    Ah i have always called them H-raises. Used to do them all the time for rear delt work, they are great.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  24. #24
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    May 5, 2009

    Squats

    390 x 1 PR ! (Raw, no belt, no wraps)

    Box squats: 335 x 4, 2


    Chins: BW x 13, 8, 5, 4 (no endurance haha)

    Face pulls: 100Lbs x 10,10,10

    Weighted Situps : 12Lb medicine ball x 25 ( way too easy, next time using 50lb dumbell)
    Last edited by roots; 05-06-2009 at 08:20 PM.

  25. #25
    Senior Member danmac's Avatar
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    Quote Originally Posted by roots View Post
    May 5, 2009

    Squats

    390 x 1 PR ! (Raw, no belt, no wraps)

    Box squats: 335 x 4, 2


    Chins: BW x 13, 8, 5, 4 (no endurance haha)

    Face pulls: 100Lbs x 10,10,10

    Weighted Situps : 12Lb medicine ball x 25 ( way too easy, next time using 50lb dumbell)
    What so you are saying RAW is without belt and wraps now... come on.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

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